Quick Ways to Fix ‘Text Neck’

Photo Credit:  Dr. Hansraj MD & Washington Post

The weight of ‘text neck’

According to a recent study by Dr. Kenneth Hansraj in the National Library of Medicine, we can spend 2 to 4 hours every day looking at our cell phones, emailing, texting and checking social media sites. (High schoolers can spend as many as 13 hours per day according to the study!) The head weighs 10-12 lbs, and every inch it’s held forward exaggerates the weight put on the cervical spine, with severe forward head posture loading the neck with up to 60 lbs. Imagine an eight year old sitting on your neck several hours a day!

Any change in posture while looking at our phones multiplied over 700 to 1,400 hours per year (and up to 5,000 hours for teens!) can make a huge difference in the likelihood of experiencing neck pain, headaches and more. Each of those hours strains the neck by stretching and loading the tissues, making the neck tight, sore, and inflamed. Over time, this poor posture can lead to early wear-and-tear on the spine, degeneration, and even surgery.

The neck isn’t the only area at risk. Poor neck posture can have a ripple effect of stress and strain elsewhere in the body, like the shoulders, low back, and pelvis.

WHAT TO DO??
To restore your natural posture and stop or prevent neck pain, especially if removing technology from your life isn’t an option, here are two simple tips we recommend:

Tip 1: Move your phone up to meet your eyes.
Rather than move your neck forward and head down to look at your phone, bring the phone up to eye level, so you can maintain an aligned, tall posture. Try it now, reading this!

Tip 2: Reverse your posture throughout the day.
Here are three easy ways:
Simply push your shoulders back and down and gently tuck your chin back to bring your ears over your shoulders. Try holding it for 10 seconds. Repeat often throughout the day.
Stand up and move hourly!
Stand in a doorway with your arms extended and push your chest forward to open up the chest and shoulder muscles that can tighten from slouching.
Most importantly, just be cognizant of how you’re holding your head, and stand tall!

Parent Confessions… I Hurt My Little Leaguer’s Arm

Little League baseball season is in full ‘swing’. Look out for overuse injuries in your child, and check this out from littleleague.org of one parent’s account of his child’s overuse and need for Tommy John surgery… he thought it could never happen to his child. If your baseball player is experiencing elbow pain, come in for a PT evaluation, see your pediatrician, orthopedist, or sports medicine doctor. We’re reaching epidemic proportions in the number of youth players requiring this surgery. Be aware, and prevent it from happening to your child.
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Screenshot 2015-04-19 22.12.33Parent Confessions… I Hurt My Little Leaguer’s Arm

I remember the day my wife gave me an article about kids having Tommy John surgery. I read it, and kind of blew it off. Not my kid I thought. He’ll just take it easy once in a while. He’ll be fine. Well, it ended up being my kid. All that talent… gone. I blamed others. My wife blamed me. She was right.

As an 11-year-old, my son didn’t lose a game on the mound. He pitched two no-hitters. Even the high-school coach came to see him pitch. “Lots of talent, AND he’s a lefty!” he said after a game. I kept picturing my son sitting at a table, signing a Division 1 Letter of Intent.

We started practicing for his final year of Little League the very next day after his last game as an 11-year-old. I convinced him basketball was taking up too much time, and that if he concentrated only on baseball, he might get a free ride somewhere. I know now that was a mistake.

Throughout the fall and winter, he worked with a pitching coach, and he continued with his travel ball team. We live in North Carolina, so we play pretty much year round. He was the ace on the travel ball team. The manager pitched him… A LOT. My son won… A LOT.

We concluded a travel ball tournament on a Friday night. He pitched five innings. Got the W. The next day was “Opening Day” for Little League. My son was so excited. His coach came up to me before the game, and asked if my son had been pitching a lot on his travel ball team. “Nah,” I said. He kind of just looked at me. “I don’t want to risk injuring his arm,” he said. “You need to tell me if he’s pitching too much on the other team.” “He’s fine,” I told him. “Opening day, Coach. Gotta go with your number one, right?” He did. We won. Me and my son’s Little League coach had the same type of conversation one more time during the year. He had those talks with my son, too. My son, like me, said his arm was fine. Like most kids, he wasn’t going to say if he felt something a little weird in his elbow.

My son was 3-0. He was scheduled to start against the best team in the league. He was excited. I was excited, until that is, another kid took the mound in his place. I poked my head in the dugout. “I’m shutting him down,” said the manager. I asked why. “His arm is dead! I told you to tell if he’s pitching a lot with other teams!”

I ended up resting him a little. That season, he only pitched one more time for his Little League team. I rested him some more. He played 50/70, and continued travel ball. His travel ball coach pitched him. I shouldn’t have let him. His arm felt good one day, tired the next. We rested, iced it, and heated it. Sometimes he threw like his old self. Most times, he didn’t. At 14, we went to the doctor. And at only 15, my son had Tommy John. He will never be the same, and that Letter of Intent that I was so intent on will never come.

When Exercise Isn’t Enough

FRIDAY, OCTOBER 10, 2014

By: ERIN BERESINIweights-for-power_h

Face it, most of us aren’t complete athletes. We lack the strength to make us fit, and we follow cultlike exercise programs. But there is a cure: Listen to renegade coach Mark Rippetoe, grab a barbell, and get back to basics.

Mark Rippetoe believes the $27 billion fitness industry is confusing you. Worst of all, they’re doing it on purpose to nab your cash.

The man doesn’t have a degree in exercise physiology or a PhD after his name. Instead, the owner of Wichita Falls Athletic Club in Texas has more than 35 years of experience training weight lifters and their coaches. In 2009, he cut ties with CrossFit after developing the company’s barbell program and became the first coach to give up his National Strength and Conditioning Association credential—which is why you’ve likely heard his name.

The reason he left is surprisingly simple and immediately appealing: Strength is the core of fitness. Without it, you won’t be a fast roadie, confident MTBer, or strong skier. The problem with most exercise programs, Rippetoe says, is they’re cultlike and single-minded. Sure, the community vibe helps keep you training (and a happy customer), but it’s not going to make you a stronger all-around athlete.

“If I’m a yoga instructor, I’ll tell you the most important thing about fitness is flexibility,” Rippetoe says. “If I’m an aerobics instructor, I’ll say it’s cardio. And if I’m CrossFit, I’ll say it’s everything. My position is strength is the basis for all physical interaction in the environment. If you’re not strong, it doesn’t matter how conditioned your heart and lungs are if you can’t get up off the pot.”

The way to get strong is simple, Rippetoe says. All it takes is five barbell moves and progressive loading of weight over time. The moves: squats, presses, dead lifts, bench presses, and power cleans. Those exercises will allow the body to move anatomically while making every muscle stronger, even if they’re the only moves you ever do. “One of my pet peeves with the modern approaches to fitness is they vary exercises,” Rippetoe says. “They confuse the whole concept of training and exercise.”

Exercise, Rippetoe says, is physical activity. “We do it for the effect if produces today.” Training, on the other hand, is a “process of acquiring physical adaptations that satisfy your physical requirements in the future.” It’s the difference between a daily jogger and someone training for a marathon. The daily jogger has no other goal than feeling good today; the marathoner’s daily runs are targeted toward performing her best on race day.

“For most people, exercise is just fine,” Rippetoe says. “But when you decide you want more out of the process, the process must be planned. Each workout becomes important because it fits into the process.”

At first, Rippetoe’s distinctions might seem pedantic. And his list of moves are more powerlifter than Outside athlete, but he’s on to something. Few of us are complete athletes. We’re strong on the bike but can’t do a pushup. Or we’re the master of the WOD but can’t run more than a mile. And even fewer of us train for specific events or goals.

That combo, then, is what makes his ideas so compelling. Knowing the difference between training and exercise is the key to staying healthy (making exercise a part of your lifestyle), peaking to perform (training with a purpose), and avoiding the injury-causing and money-wasting fitness fads.

“Rise above the platitudes of the fitness industry,” Rippetoe says. “Think about what you want and plan to acquire what you want so you can spend your time and money more efficiently.”

 

Runner’s Gait Analysis

Gait Analysis: The Serious Runner’s Salvation

A Tool to Precisely Spot Stride Problems and Stop Joint Pain and Injury

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By MATTHEW FUTTERMAN
Sept. 22, 2014 7:21 p.m. ET

People who lace up their running shoes and pound the pavement have a roughly 50% chance of sustaining an injury that interrupts their training. Among marathon runners, studies have placed the injury incidence rate significantly higher, in some cases as high as 90%.

It isn’t running itself that’s doing the damage, a growing number of physicians, physical therapists and exercise scientists say. It’s the way people run. Too many runners stride too far out in front of their bodies, or land with their legs at awkward angles.

Increasingly the runner’s road to healthy joints starts with gait analysis. Medical boots, cortisone shots or even surgeries never solved runners’ problems the way 20 minutes of being filmed on a treadmill can, experts say.

Gait analysis seeks to identify the root of an injury, or a bad habit that may lead to one. It usually starts with an evaluation of strength and flexibility that includes some manipulation on an examination table and a series of exercises. A running session on a treadmill in front of a video camera follows.

These examinations take place at a handful of hospitals and sports performance centers, and typically last one to two hours, including an initial review of what the medical professionals see. Patients usually get a written evaluation detailing how they might run pain-free.

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Anne-Michelle Barrett, a personal trainer and triathlon coach who lives in Sausalito, Calif., suffered a stress fracture in her left shin in 2010, then one in her right shin at the beginning of 2013. She says she wasn’t overtraining. She rested and wore an orthopedic boot for six weeks in 2010 and four weeks in 2013.

“I coach running, personal training and triathlon, and even I was still struggling,” says Ms. Barrett, 37.

Desperate to figure out what was causing the injuries, she signed up for a gait analysis at New York City’s Hospital for Special Surgery with Michael Silverman, a physical therapist and the coordinator at the hospital’s Tisch Performance Center.

Mr. Silverman’s initial examination revealed Ms. Barrett had hyper-mobile hips, which can produce an unstable stride. Then Mr. Silverman had Ms. Barrett perform a series of leg squats. He also watched as she stepped slowly off a platform. During each motion her knees bent inward as her legs moved forward.

Next, Mr. Silverman filmed Ms. Barrett running on a treadmill from several angles.

When he slowed down the video and measured the angles of her legs during her stride, the likely source of the pain became obvious—big strides and landing on the inside half of her feet.

William Roberts teaches at the University of Minnesota Medical School and has served as medical director for the Twin Cities Marathon. He says gait analysis has become a more accepted part of sports medicine as traditionally trained orthopedists and surgeons have started to embrace the holistic approach of chiropractors, osteopaths and physical therapists.

Dr. Roberts sees it as especially fruitful for runners who keep getting injured even though they are otherwise healthy.

“If you are mechanically correct and there is still pain, then a gait analysis can really help,” he says, since running shouldn’t lead to joint injuries.

The main causes of such injuries are obesity, genetics and traumas, such as a torn knee ligament on a leg twisted in a soccer game.

Many doctors held for decades that distance running hurts joints and bones as much as it helps the heart. But beginning roughly five years ago, a series of studies have revealed that runners’ joints and bones are actually healthier than average. Runners and others who exercise vigorously are actually significantly less likely to experience arthritis or require a major joint replacement than people who don’t.

James Fries, an emeritus professor of immunology and rheumatology at Stanford University, co-wrote the definitive study debunking the links between running and debilitating injuries in a 2008 report published in Archives of Internal Medicine (a publication since renamed JAMA Internal Medicine). He studied about 1,000 people 50 and over from 1984 to 2005.

He calls running “the greatest intervention to postpone aging that’s ever been reported.” On average, his study showed running or another form of vigorous exercise postponed disability by 16 years and death by seven to nine years. Looking at a subset of study subjects found more joint replacements in the non-runners.

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“With osteoarthritis we used to worry about the wear and tear. Now we just worry about the tear,” says Dr. Fries, who plans to publish updated results next year.

The healthiest runners’ legs move straight and forward. With each stride, Ms. Barrett’s legs were bending inward at the knees. That caused her to land on the inside half of her feet. Her feet hit the ground directly beneath the center of her body, putting intense pressure on her lower shins, a problem exacerbated by Ms. Barrett’s overstriding. Straighten out the knees and shorten the stride and the pain just might go away, Mr. Silverman said.

Ms. Barrett soon started running on a treadmill in front of a mirror so she could focus on running as if on narrow railroad tracks. She strengthened her gluteal muscles so she could better control her knees, shortened her stride and speeded up her cadence. She has completed two more triathlons and a trail race since the analysis, and the 200-mile relay race from San Francisco to Calistoga, Calif.

Dr. Fries, the Stanford physician, cautions that it’s too early for gait analysis to be deemed a panacea. The practice has been going on for more than a decade but has only become popular in recent years. “They don’t have the 30-year studies of outcomes,” he says.

Mr. Silverman agrees. But he and other medical professionals say there is a high degree of correlation between certain running patterns and certain injuries.

Where_it_Hurts_finalFor instance, a bouncy running motion is bad. If the waist rises more than 5 to 7 centimeters with each stride, the motion becomes inefficient and places unnecessary stress on the hips and knees. Landing too hard on the heel is another common pitfall. It’s fine for the heel to hit pavement first, but pounding down on it with too much force can cause pain and stress fractures.

Gait examinations generally cost between $200 and $500, depending on the location and the sophistication of the equipment. A three-dimensional analysis using body sensors and force plates that measure the impact of each step push the cost to the higher end of the scale.

Kenneth Thomson, a 44-year-old lawyer and triathlete from Freehold, N.J., could swim and bike pain-free. But running caused him intense discomfort in the tendon that connected his hamstring to the bone in his rear end, a condition known as proximal hamstring tendinosis. Steroid injections failed to solve the problem.

A gait analysis with Mr. Silverman revealed overstriding so severe, Mr. Thomson’s leg was nearly straight on impact. He began an exercise program that stretched and strengthened his hip and hamstring muscles and shortened his stride. The pain went away.

Mr. Silverman’s clinic expects to perform more than 115 gait analyses this year, roughly double the number in 2011. Heather Vincent, director of the University of Florida Sports Performance Center in Gainesville, will conduct 250 to 300 such examinations this year.

Dr. Vincent says she often tells runners the activity doesn’t have to be high-speed, high-intensity or particularly athletic-looking to work.

Describing the gait of many older patients, she says, “It’s usually the shufflers that can hang in there for a really long time and just keep on going.”